Dual Meet Record

1975 - 2015

251 - 63  (.799)

Team Championships

Conference Sectional
1986
1995
2000
2002
2006
2008
2012
1990
1999
2001
2004
2007
2011
2013
1975
1979
1991
1996
2000
1978
1990
1992
1999
2004
 

Richwoods Records

Entering 2016 Season

4x800 9:45.5 Lynch, Ivory, Wood, Robertson '90
4x100 :48.3 Detra, Marks, C. Nash, Yates '13
3200 10:51.7 Amy Guard '00
100H :14.2 Brenna Detra '13
100 :11.8 Alisha Smith '04
800 2:15.5 Hallema Ivory '91
4x200 1:42.6 Johnson, Mitchell, Ross, Thomas '08
400 :56.3 Brenna Detra '13
300H :42.6 Brenna Detra '13
1600 5:09.0 Amy Guard '00
200 :24.2 Brenna Detra '12
4x400 4:00.9 Jackson, Lynch, Huffman, Ivory '90
SP 40'10¼" Jewel Sanders '06
Disc 148' 7" Jewel Sanders '06
LJ 19' 0" Brenna Detra '13
TJ 38' 5" Donielle Ross '08
HJ 5' 7" Alex Starks '07
PV 8' 8" Natalie Robbins '09

2016 IHSA Class AA

Qualifying Standards

4x800 9:52.80
4x100 :50.40
3200 11:37.20
100 H :15.90
100 :12.80
800 2:23.30
4x200 1:47.50
400 1:00.00
300 H :47.70
1600 5:20.90
200 :26.30
4x400 4:09.10
Shot Put 37' 11"
Discus 112' 2"
 Long Jump 16' 11.5"
Triple Jump 34' 9"
High Jump 5' 1"
 Pole Vault 9' 7"

 

Shin Splints

"Shin splints" has been historically used to encompass almost all problems occurring in the lower leg including bone, soft tissue and combination problems. Due to that lack of specificity and universal meaning, the term is generally avoided in medical circles. Medical and related professionals tend toward using far more medically specific terms.

"Lateral shin splints" occur on the outside part of the leg. Problems occurring there are usually either fibular stress fractures or peroneal tendon injuries following an inversion injury of the ankle (sprained ankle).

"Posterior shin splints" are lower leg pains toward the rear of the leg and are often indicative of injuries to the posterior muscle group at the myotendinous junction of the calf muscles and achilles tendon or early achilles tendonitis.

Most track athletes use "shin splints" to refer to pain occuring either in the anterior or medial portion of the lower leg. This pain is generally caused by very small tears in the leg muscles at their point of attachment to the shin.

"Anterior shin splints" occur in the front portion of the shin bone (tibia). Most of these are soft tissue injuries interface of the bone and muscle however stress fracturing can occur in this area. "Shin splints" usually have a longer, wider more vertically oriented area of symptoms and tenderness while stress fractures more likely have a discrete narrow line of tenderness. This line often extends horizontally across the tibia, but can take a more tangential course along the tibia. With those that are horizontal there would be no tenderness found one or two centimeters above or below this discrete line of tenderness.

"Medial shin splints" occur on the inside (medial) part of the leg along the tibia and has generally been replaced by the term medial tibial stress syndrome. Stress fractures can also occur in this area. The definitive test for stress fracture is a bone scan, but false negatives or positives occur. A physical examination can often be used to differentiate between "medial shin splints" and stress fracture. With medial shin splints, (medial tibial stress syndrome, MTSS), the tenderness extends along a considerable vertical distance of the shin (tibia). When a stress fracture is present, tenderness is usually noted to extend horizontally across the front of the tibia.

Symptoms:

  • Begins as a dull aching sensation during or after running

  • Becomes more intense while moving, even during walking

  •  Felt along either side of the shin bone

Causes

  • Muscle imbalances, insufficient shock absorption, over or under pronation

  • Tightness in the posterior muscles

  • Hard surface running, worn or improper shoes increasing stress on anterior leg muscles

  • Lower leg muscle stress from toe running (landing only on balls of the feet) without normal heel contact

  • Muscle overwork of foot and leg attempting to stabilize pronation in foot

  • Rapid increase of speed or distance

Short Term Treatment

  •  Icing immediately after running, not before

  • Anti-inflammatory pain medicine, particularly ibuprofen

  • Reducing mileage and intensity for 7 to 10 days

  • Avoiding hills and hard surfaces

  • A varus wedge to support inside of foot and reduce pronation

  • Stretching of posterior leg and thigh muscles

  • Taping (click for instructions)

  • Exercises

    • Calf Stretch

      • With hands on a wall, extend one leg behind and press its heel to the ground slowly. Perform 20 times with each leg

    • Toe Taps

      • Place both hands against wall. With knees slightly bent, tap toes up and down quickly. Perform 20 times each with feet parallel, tuned out and turned in

    • Calf Raises

      • With knees straight, lift heels off ground as high as possible. Perform 20 times each with feet parallel and turned out

    • Achilles Stretch

      • Place hands against a wall with feet about 1' from the wall and heels on the ground. Bend one knee as far as possible while keeping heel down. Perform 20 times with each foot

    • Ankle Circles

      • With one hand on wall for balance, lift leg and circle the foot 20 times each clockwise and counterclockwise. Perform 20 times with each leg

    • Shin Stretch

      • With one hand on wall, bend opposite knee, place that pointed foot behind you and gently press the foot down. Perform 10 times with each foot

  • Recovery Exercise Routine Sheet

Prevention

  • Ankle mobility and flexibility drills performed three times daily

    • Tucker Crunch

      • While seated using your hands hyperextend and rotate each foot in all directions and angles

    • Foot Rotations

      • Pull toes forcefully towards the knees then rotate  outward. Curl toes away from knee and force them outward, sideways and return to original position. Repeat 10 times in each direction with each foot

    • Isometrics

      • Pull toes up toward body building up force gradually and hold for 10 seconds.

      • Curl toes and hyperextend foot and ankle away from  knee while keeping leg straight gradually increasing tension. Hold for 10 seconds

      • Turn ankle and foot inward building up tension. Hold for 10 seconds

      • Rotate ankle and foot outward and upward gradually increasing tension. Hold for 10 seconds

      • Stand between 18" and an arm's length from the wall with feet and heels on ground. Push hips and chest toward wall keeping heels flat on ground